Working Your Back: Part II

First of all, it is important to point out that the back is comprised of three main areas: the upper-back, the middle back and the lower back (spinal erectors). It is imperative to build all three parts of the back to acquire a better posture and to develop a superior physique. Read more on the advantages of having a well developed back in this previous article

Depending on what your fitness goals are: muscle growth, muscle definition, or regular fitness; a proper weight-training program will be needed to achieve your goals. In any case, a good back training program has to consist of exercises for the upper back, middle back and the lower back.

The number of repetitions for beginners, intermediary and advanced trainers are mentioned in Part I of the back workout article. There are two basic pointers to follow. First, increase your weight load for higher resistance, this should be done if you are seeking muscle growth. On the other hand, lower your weight load and increase the number of repetitions if you are looking for higher muscle definition.

The recommended number of sets for a decent back workout is between 3 to 4 sets per exercise for a total of 9 to 12 sets. To start your back workout, pick one of the two exercises described below for each; the lower back, the middle back and upper back. Therefore, you will have three exercises hitting every angle of your back. Stick to the program for a period of 8 weeks.

upper back

To develop a good upper back, try lateral pull downs; pull the bar behind your neck or on the front of your chest depending on what suits you better. Take a wide-grip bar using an overhand grip, and slowly pull the bar to your neck or to the front of your chest and use the resistance of the weight on your way back up. Slowly repeat the movement 8 to 12 times. Feel the squeeze in your upper back and in the side lat muscles.

Watch out not to swing when pulling down the weight because it is not only dangerous, but the muscles won't work as efficiently as if the form is properly held. Usually, gyms have special seats (around the universal machine) perfectly suited for this exercise. If no specific machine is available for lateral pull downs, try chin ups as an alternative. Chin ups are physically demanding, but they are a great overall back builder.

Bent-over lateral raises is a great exercise to build the upper back and the rear deltoid muscles. This exercise should generally be performed at the end of a workout. Because of its finishing properties, one should take lighter weights and emphasize on proper form. Sit down on a flat bench and bend forward. Your back should have a 45-degree angle with your legs and knees.

Take one dumbbell in each hand and slowly lift the weights parallel to the floor. Squeeze your upper back and rear shoulders at the top of the movement and slowly bring the weights down near your ankles. A little tip is to twist the dumbbells (with a flick of the wrists) at the end of the movement to emphasize the squeeze and to use all the muscle fibers in that area.